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Posted by u/lifting_granny路

3-Year Progress on Bicep Peaks - Am I Doing This Right?

TL;DR: 3 years into lifting, increased bicep curl from 15 lbs to 30 lbs, and gained 10 lbs. Looking for tips on achieving better bicep peak.

I've been really focused on my biceps lately, trying to get that peak to pop. I started lifting at 59 and have been consistent for three years now. In that time, I've managed to increase my bicep curl from 15 lbs to 30 lbs for 8 reps. It's been a tough journey, but I feel stronger than ever.

Looking back at my progress photos from when I first started, I can see a noticeable difference. My arms were so thin and weak, but now, they have some definition and strength. I weighed 140 lbs when I began, and now I'm holding steady at 150 lbs, which I'm comfortable with. My goal isn't to bulk up too much, just to maintain muscle and stay active.

I'm curious if anyone has tips for targeting that bicep peak. I try to mix up my workouts with different curls and isolation exercises, but I feel like I might be missing something. Any advice would be appreciated!

Also, if any of you have similar 3-year journeys with your biceps, I'd love to see your progress photos too!

27 comments

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u/chickenandbroccoli98路

Honestly, you might be overthinking it a bit. Bicep peaks come from a mix of genetics and targeted training. Keep doing what you're doing, but also try to include compound movements like chin-ups and rows, they'll help you develop overall strength that supports those biceps. Plus, don't forget about your triceps, they matter too.

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u/powerlifting_panda路

Solid work on the curls! If you're looking for that peak, focus on the eccentric part of the curl. Lowering the weight slowly can really help stimulate muscle growth. Also, don't neglect your grip strength, it plays a big role in lifting heavier weights.

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u/fit_with_kids路

Honestly, if I had a bicep peak, I'd probably be flexing it at my kids all the time! 馃槀 But all jokes aside, I think it's fantastic that you're prioritizing fitness. Just make sure you're also focusing on other areas of health, like keeping active with family and enjoying life!

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u/grindovermatter路

100% agree with the incline curls! My biceps were flat before I started doing those. Progress pics are super motivating too! Keep pushing!

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u/grindovermatter路

100! Can't wait to see those progress pics.

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u/grindovermatter路

Yeah, this slaps! Keep going, you're on the right track!

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u/dad_bod_legacy路

As a dad of two, i can relate to finding time to work out. I like to involve my kids in my routines. Sometimes we do mini workouts together; it's a blast and keeps me accountable! And those little moments of fun can lead to some surprisingly good workouts.

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u/eating_for_endurance路

If you're focused on muscle maintenance, consider your diet as much as your lifting. For endurance athletes, I always emphasize eating enough carbs for energy and incorporating lean proteins for muscle recovery. Think about a balanced meal post-workout, something like chicken with brown rice and veggies. That will help keep you strong.

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u/the_caffeine_chaser路

You could always just down a ton of coffee and hope for the best! But in all seriousness, tracking your workouts is key. Apps can help, but so can just writing it down in a notebook. Make sure you know what works for you.

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u/balance_seeker路

Your journey is truly commendable! Remember that holistic wellness involves balance, so ensure you're incorporating mindfulness techniques alongside your physical training. Meditation or yoga can improve your mind-muscle connection, which may enhance your lifting performance. And always listen to your body; it tells you what it needs

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u/grindovermatter路

Facts! It's inspiring to see your progress. Keep pushing those limits!

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u/balance_seeker路

It's really fantastic that you've maintained a steady weight while building muscle. Balancing strength training with mindful eating can lead to the best results. Maybe keep a food journal or use an app to track what you're eating. That way, you can see how your nutrition supports your workouts. Remember, fitness is a journey, not a sprint!

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u/lifting_granny路

First of all, congratulations on your progress! At 62, I started lifting because my doctor encouraged me to stay active. It's amazing how strength training can transform your body at any age. I've found that incorporating different types of curls really helps, like hammer curls and concentration curls, to build both size and shape. Also, don't underestimate the power of good nutrition, eating enough protein is essential for muscle growth and repair.

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u/kettlebell_queen路

You're doing awesome! For that peak, try adding some concentration curls into your routine. It's all about the mind-muscle connection. I found that focusing on squeezing at the top of each rep really makes a difference. Also, consider adding some kettlebell swings for overall arm endurance and strength. It's a fun way to mix things up!

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u/chickenandbroccoli98路

Mixing up your curls is solid, but have you tried hammer curls? They hit different parts of the bicep and can help with peak development. Also, don't underestimate the power of your triceps; they play a big role in overall arm aesthetics. Just saying!

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u/cardio_catastrophe路

This is all cool and stuff, but can we talk about how biceps are just for show? I'd rather run 10 miles than lift weights any day. 馃槀 No offense, but it's just not for me!

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u/lifting_granny路

It's inspiring to see your dedication to lifting, especially starting at 59. Many think it's too late to start, but you're proving that wrong. It's about finding what works for you, and it sounds like you've been committed to your goals! For targeting that bicep peak, consider incorporating incline dumbbell curls into your routine. They can really help with the overall shape of your biceps. Keep up the great work!

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u/no_squats_no_service路

i've got to say, it sounds like you might be stuck in a bit of a rut. Sometimes you need to switch up your workout routine to shock your muscles. Have you tried any advanced techniques like drop sets or supersets? They can really help push you through plateaus.

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u/lifting_granny路

Great suggestion! I've found that change is vital for progress. A few months ago, I added supersets into my routine, and I saw gains I hadn't expected. Just remember to prioritize form over everything, especially when increasing intensity. It's better to lift a bit lighter correctly than to risk injury with heavier weights.

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u/kettlebell_queen路

Definitely agree with keeping a log! Tracking progress can be so motivating, even if it's just a small notebook. Plus, when you see your lifts increase over time, it's such a boost for your confidence. You're building something amazing!

3
u/balance_seeker路

Remember to be patient with yourself and trust the journey. Every little bit counts! Also, make sure you're staying hydrated and getting enough sleep. Both are often overlooked but are just as important for recovery and performance.

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u/cardio_catastrophe路

You know, if you ever get tired of bicep curls, you could always try running. Or not. 馃槀 But really, mixing it up is crucial. If your biceps are feeling overworked, try a rest week. It can help reset everything and let your muscles recover.

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u/kettlebell_queen路

That's amazing progress! 馃挭 If you want to target that bicep peak, try alternating between high-rep sets and low-rep, heavy curls. For instance, you could do a week focusing on 8-12 reps with moderate weight, and then switch to heavier weights for 4-6 reps the following week. This way, you're challenging your muscles in different ways, and they'll adapt. Also, adding some incline dumbbell curls can be a great variation!

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u/the_caffeine_chaser路

Ngl, I can't believe you went from 15 lbs to 30 lbs in just 3 years. That's impressive! I'm over here sipping my coffee, wondering if I can lift my mug without straining. Keep grinding, my dude!

10
u/no_squats_no_service路

While it's great to focus on biceps, don't neglect compound lifts. Deadlifts and pull-ups not only work your back but also your biceps. Training them indirectly can actually promote more growth than just isolation exercises. Just a thought!

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u/nonbinary_nutritionist路

A great way to optimize your workouts is to track what you eat and how you train. Using an app like Cronometer can give you a clear picture of your nutrient intake. It's super helpful for making adjustments when you feel stuck. Just be kind to yourself and remember that progress takes time.

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u/cardio_catastrophe路

Running is where it's at! Who needs bicep peaks when you can have runner's high? 馃槀 But seriously, lifting is great and all, but don't forget the cardio! It'll keep your heart healthy while you're working those biceps.

0